beesknees NROL4W log - Page 8 - JP Fitness Forums

beesknees · 08-18-2008, 07:23 AM

I can't say I have ever seen anyone vacuum a sidewalk, but my mother in law would be my first suspect.

Here is Saturday's workout:

Stage 7 - Workout 6

Barbell Deadlift:
8 x 105
8 x 105

Alternating Sets:

Dumbbell squat w/feet on plates
15 x 20's
15 x 20's
15 x 20's
15 x 20's

Shoulder Press:
15 x 20's
15 x 20's
15 x 20's
15 x 20's

Step up:
15 x 15's
15 x 15's
15 x 15's
15 x 15's

Negative Chin Up (in lieu of lat pulldown)
1 x BW each held as long as I could! First one was best of course
1 x BW
1 x BW
1 x BW

Morning workouts are always harder for me but this one was extra tough! I was pretty dead afterwards.

Ahhhh what a weekend. I got a workout in and fortunately my in-laws stayed at my brother in laws the whole time so far. But, we were at their house the entire weekend. Saturday morning around 9 until 9 at night and then the same on Sunday. The guys were building a new deck for them. So normally I would have loved to help but they had enough people. I would have just got in the way. So I sat around mostly talking and chasing after my nephew. I did ok with food, but like most weekends it was out of my control since I wasn't home. Saturday night they grilled burgers so I had one of those and last night they made spaghetti. I had some and a piece of garlic toast - sinner! I haven't had white pasta in months. It was good, but I felt a little guilty about it. Seems to be the story of my weekends lately. I am not looking forward to winter, but for all this craziness on the weekends to end!

This next one is going to be a doozy. We are having a huge party for my husbands birthday at our house on Saturday. Some of his friends are coming from out of town to stay with us on Thursday already - ahhhhhh! Its going to be a busy week - with lost of challenges in the food department. Eating out, pizza, beer etc. I can't worry about it too much. I might just have to chalk this one up as a wash and start fresh next week. I am planning on getting all my workouts in though - stage 7 repeat.

beesknees · 08-18-2008, 03:31 PM

Been perusing the boards today especially the FLTS forum. I am just kind of cruising along right now eating 1600 calories a day and seeing what happens. I feel good and am not starving and my workouts aren't suffering for the most part.

I guess I never considered doing minimal workouts and focusing on lower calories and NEAT only. One of the reasons is my workout occupies time. Time that I could be spending sitting at home thinking about eating or snacking on something. I have always worked out so I guess I always will. Immediately when I get home I get my workout clothes on and do my lifting and/or cardio. Usually takes about 1.5 hours (depending on what I am doing that day) between getting changed and showering at the end. Then I eat dinner. I find that for me, idle time at home means thinking about and wanting to snack. The more things I can do to occupy my time the better off I am. Knowing this makes me wonder how I would do on a plan where I am in a big deficit with little actual sweaty workout time.

I was also thinking about the "its harder to lose the last 5 pounds thing." Full disclosure: I will admit that for most of my life, save 5 years or so, I was pretty okay with my body and my appearance. Okay enough to not really want a change. It wasn't until recently that I realized what I was doing wasn't going to cut it for much longer and the weight would keep slowly (read 2-3 pounds a year) creeping up. So I can not relate in any way with understanding what its like to need/want to lose more than 10-20 pounds.

I have been frustrated at times but I think everyone has. My weight doesn't seem to move a whole lot. I am encouraged though by the way some of my pants are fitting. I have some dress pants that have been a little loose since I have had them but they are getting to the point where I can pull them off without un-buttoning them. They probably look ridiculous and sloppy now. Not professional at all. I know this is a good thing but I would also love to see the movement on the scale even though I know how unimportant it is. Its hard to break free from it!

beesknees · 08-19-2008, 07:39 AM

Last nights workout:

Stage 7 Workout 1, round 2

Barbell Squat:
8 x 95
8 x 95

Alternating Sets
Static Lunge w/rear Foot Elevated:
15 x 15's
15 x 15's
15 x 20's
15 x 20's

Push Up:
15 x BW
15 x BW
15 x BW - feet on step
15 x BW - feet on step

Rom. Deadlift:
15 x 55
15 x 55
15 x 55
15 x 55

Dumbbell bent over row:
15 x 15's
15 x 15's
15 x 15's
15 x 15's

Had TONS of energy. Must have been the spaghetti dinner from the night before! Either way this felt good. I was way tired at the end, but not as bad as in the past. Still a little sore after each of these workouts.

My in-laws are still in town and took us out to eat last night. I was so proud of myself. We went to Champps and I got a half Greek salad. It was about the size of a side salad and there is no way it was half of the full serving. No complaints here though it was just the right amount. Greens, chicken, red onion, cucumber, a few olives and a couple crumbles of feta with basalmic dressing. I haven't entered it on my counter yet but I am guessing it was within my range for the day. Going out to eat is always a challenge for me and I think I passed with flying colors. It felt good!

Amblus · 08-19-2008, 08:36 AM

Great workout! I'm seriously impressed with your squat weight.

Hey, can you tell me what NEAT is? I keep seeing that acronym being used and I feel like I'm missing out.

beach_plums · 08-19-2008, 09:45 AM

Great workout! You're kicking stage 7!

I can't say that I've ever seen anyone vacuum the sidewalk either, but, growing up, there was a lot of watering the dirt--not trying to grow anything in the dirt, just watering the dirt.

Bytsi · 08-19-2008, 12:11 PM

Quote:

Originally Posted by Amblus

Great workout! I'm seriously impressed with your squat weight.

Hey, can you tell me what NEAT is? I keep seeing that acronym being used and I feel like I'm missing out.

NEAT = Non-exercise activity thermogenesis. Any activity that burns kcals but isn't a workout (like taking stairs at work, walking the dog, parking at the far end of the lot, squirming in your chair)...

beesknees · 08-19-2008, 01:06 PM

Thanks Amblus! I don't think I can get used to 15 reps though. Oh and YAY I bought the original NROL last night. I am going to start Fat Loss I as soon as I am done with teh womenz.

Thanks to Bytsi for answering. I wasn't sure what it was either and kept reading about it around here. I don't own any of Leigh Peele's books, but it seems to be a concept that is discussed in them. I make a conscious effort more these days to get up off my arse at work more often and generally move more when I can especially at night instead of sitting on my arse in front of the tv.

When I was a poor malnourished over worked college student, my job was serving and bartending. A friend of mine (who did the same job) and I always used to wonder how we didn't gain more weight because we had such little time to work out (and our ahem...college lifestyle and diet i.e. beer, pizza). It makes so much sense to me now thinking about NEAT. I usually worked a 6 hour shift during the week and doubles on the weekends so about 10-12 hours on my feet the entire time minus a half hour to hour to eat. All that walkin' around with awesome blossoms, trays of fajitas and mega margaritas adds up.

Amblus · 08-19-2008, 01:20 PM

Aha! That makes sense. I've been doing that kind of thing for a while. Like, I work in a three story building and NEVER take the elevator. Other folks who work in this building take the elevator up ONE FLIGHT. One flight! Come on, folks, stairs are faster and it's stealth exercise!

realcdn · 08-19-2008, 02:33 PM

I always say that my mother should be the poster child for NEAT. She's under 5' tall, maintains at about 120 pounds. What she eats at the kitchen table runs about 1800-2000 calories. I know because I worked out her breakfast/lunch for her once and it's pretty much the same daily (~1200 cals I think). Our dinners run 600 to 800 calories so that's where I get the total. That doesn't include the candy that she buys during her weekly trip to the 'bakery'. It's a specialty shop that sells tons of stuff and each week she'll come home with probably 2 or 3 of the family size chocolate bars and pretty much the same of some kind of candy/toffee. Out of deference to me not eating this kind of stuff she tries sneaking it in.

In the winter, maybe, she'll use the treadmill twice week for 30 mins. Other than that it's just her usually moving around stuff. She's very (to be nice) inefficient when doing things, which probably helps.

beesknees · 08-20-2008, 08:14 AM

More coffeeeeee.......and its only 8:00 am. Stupid Olympics! I keep telling myself to get to bed earlier but I just keep watching. At least gymnastics is over now.

Well Dh and I went on our usual bike ride last night. About 55 minutes - heart rate was consistently in the 150's, so that is about 75%. My legs were very tired. I wasn't necessarily sore from the lifting I did Monday, but they were most definitely fatigued.

Its been a busy week and I haven't had time to make some of my usual food I bring to work. I have been calorie compliant, but my macros are off. Higher on the carbs than I would like to be. After this week is over everything should be back to normal for a while. Tomorrow is DH's birthday so we will be going to dinner, then Friday morning some of our friends are coming to stay with us for our big party we are having on Saturday. I have already decided to just have fun and not worry about this weekend as hard as it already is even just thinking about it! Its funny though, even when I say I am going to not worry about it, lately I still do better than I would have in the past because I am conscious of it and seem to be more mindful about portions and have been making the best decisions I can. I think its something that just starts to become ingrained or second nature at least.

beach_plums · 08-20-2008, 12:58 PM

It's a more coffee day for me too! And I didn't stay up watching the Olympics. I actually managed to get to bed at a decent hour last night. I think my body realized what it was missing and wants more.

beesknees · 08-21-2008, 07:45 AM

Well I got to bed a little earlier last night. Still want more coffee

Last nights workout:

Stage 7 - Workout 2 - round two

Incline Bench Press: (used dumbbells)
8 x 30's
8 x 30's

Bent over row:
8 x 55
8 x 55

Alternating Sets:

Dumbbell squat w/feet on plates
15 x 20's
15 x 20's
15 x 20's
15 x 20's

Shoulder Press:
15 x 20's
15 x 20's
15 x 20's
15 x 20's - whew! That last set is rough

Step up:
15 x 15's
15 x 15's
15 x 15's
15 x 15's - I think I can do more weight until I get to the last set.

Negative Chin Up (in lieu of lat pulldown)
I tried a real chin up and almost got there. Its getting closer!
1 x BW
1 x BW
1 x BW
1 x BW

After this another busy night! Grocery shopping for the party this weekend. I ate well yesterday, too. Today is DH's birthday. 27! Old man. Not sure what we are doing - he didn't know if he wanted to go out to eat or not. I bet we will. I will do my best to eat right!

On a side note, I have been holding steady with my weight for the past few days. I looked back at when I started this and my measurements aren't that much different. My hips and waist are a tiny bit smaller, but when I look in the mirror I look a lot different. Mostly though, I feel different. Just better. We will see for realz when I take pictures in a few weeks. I guess right now that is the best way for me to measure progress.

Celestialmom · 08-21-2008, 03:43 PM

Quote: